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Book Summary: Deep Nutrition by Catherine Shanahan

My Personal Summary

This book is about what you should eat to optimize your health.

There are four types of food you should eat on a regular basis:

  • Meat cooked on the bone
  • Organ meat
  • Fresh plant and animal products
  • Fermented and sprouted foods

There are two types of food you should avoid at all costs:

  • Vegetable oil
  • Sugar

If you consume those four types of foods and avoid sugar and vegetable oil, you will optimize your health.

Book Notes

  • The food you eat directly affects your genes ability to function properly. Without eating foods that have nutritional value, your genes don’t function correctly, which makes you more susceptible to getting sick and developing various diseases.
  • The health of your genes is passed on to your offspring, which means the food you eat can literally affect the health of your future children.
  • In the 1930’s, a dentist named Weston Price traveled to remote areas around the world to collect data on the food that indigenous tribes ate and found that many of their food sources contained 10 times the nutritional value and amount of vitamins and minerals compared to food commonly eaten in the U.S.
  • Health and beauty are directly connected. The healthier you are, the more your genes and DNA are able to function properly and produce symmetrical anatomical features, which are seen as attractive to the human eye.
  • Interesting: When a mother is pregnant, the placenta will do whatever it takes to absorb enough nutrients to produce a healthy baby. This means if the mom is nutrtionally deficient, the placenta will simply suck as many nutrients as possible from the mother’s body, which can literally cause a mother’s brain to shrink and other organs to deteriorate if the mother doesn’t consume enough healthy fats during pregnancy.
  • It’s recommend to space out the birth of successive children by 3+ years to give the mom’s body enough time to replenish the necessary nutrients she lost during pregnancy.
  • Soil health is much worse today compared to 100 years ago, which means the nutrient levels of plants and animals is much lower than it used to be. Studies have shown that foods contain contain between 20-50% less minerals compared to the same foods from the 1930’s.
  • It’s well documented that hunter gatherers had much healthier diets compared to modern day humans who rely on agriculture.
  • In 1900, heart disease was rare. Now, it’s the number one cause of death in both men and women. This coincides with a massive rise in consumption of vegetable oils and sugar.
  • Good fats are one that are produced by nature (olive oil, peanut oil, butter, coconut oil) and bad fats are ones that are produced in factories (canola oil, soy oil, sunflower oil, corn oil, margarine)
  • Foods loaded with inflammatory fat that you should avoid: margarine, salad dressing, breakfast cereals, French fries, crackers and chips, granola, and most soft breads and buns.
  • Fish oil, which contains omega-3, is good for you but most fish oil supplements suffer from oxidation, which is bad for your health. It’s best to get your omega-3 from real foods like sushi, oysters, butter, and green leafy vegetables.
  • Two foods you should avoid at all costs: vegetable oil and sugar. Both disrupt your body’s ability to function properly in a myriad of ways.
  • There are 4 types of you should eat as often as possible:
    • Meat cooked on the bone (chicken, turkey, lamb, beef)
    • Organ meat (liver, beef tongue, bone marrow, kidney)
    • Fresh plant and animal products (bell peppers, salad greens, sushi, salmon, sardines, real milk and cream, dried beef, prosciutto, nuts)
    • Fermented and sprouted foods (yogurt, cottage cheese, sour cream, pepperoni, cheddar cheese, kombucha, sauerkraut, kimchi, sourdough bread)

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